Following a healthy diet and lifestyle can lead to improved physical ability and mental well-being.
However, the idea of “getting healthier” is very vague and can leave a person feeling very overwhelmed.
They do not know where to begin and end up taking unproductive steps, or no steps toward a healthier lifestyle at all.
However, this does not have to be the case! There are many things you can do to work towards a healthier lifestyle. One is exercising more. Another is adding more fruits and veggies to your diet.
If you want to start eating more vegetables or just take steps towards a healthier lifestyle in general, then we cannot recommend this superfood salad enough!
It contains tasty superfoods, it is easy to make, and you will feel energized and refreshed after eating it.
In this article, we will share details of our favorite superfood salad recipe, so you can make it yourself! If this is of interest to you, read on for more.
What Are Superfoods?
Superfoods are types of food that are full of nutritious antioxidants, minerals, and vitamins.
Superfoods are typically low in calories and provide many health benefits, although it is important to note that they are not a magical cure for illnesses or ailments.
That being said, your mental and physical health may improve if you include these foods in your diet.
What Are Some Popular Examples Of Superfoods?
Here are some popular superfoods examples!
Berries are a very popular superfood example. Berries are naturally sweet and very high in antioxidants, fiber, and flavonoids.
Flavonoids are a type of phytochemical that may help your immune system fight cancer. Blueberries are a great superfood because they are high in Vitamin K and magnesium.
Other great superfood berries to eat include goji berries, raspberries, and cranberries. You can eat berries both fresh and frozen.
Superfood: Leafy Greens
Dark leafy greens are another excellent example of a superfood. Leafy greens such as kale, spinach, collard greens, and Swiss chard are fantastic sources of calcium, magnesium, iron, and fiber.
They are high in Vitamins K, C, and A. Leafy greens are low-calorie and are difficult to beat nutrition-wise. Include leafy greens raw in smoothies and salads. Alternatively, cook them into various dishes!
Superfood: Fatty Fish
Fatty fish, like mackerel, sardines, and salmon, are a great protein source and high in omega-3 fatty acids.
The latter may lower heart disease risks as well as the risk of stroke. However, it is important to note that these fish may contain high levels of mercury.
Almonds and walnuts are amazing sources of plant protein. They are high in monounsaturated fats which are thought to reduce the risk of heart disease.
However, it is important to note that these nuts are high-calorie and individuals should eat them in moderation.
Superfood: Cabbage And Broccoli
Cabbage, broccoli, and Brussel sprouts are cruciferous vegetables and excellent sources of vitamins K, C, and A.
They are also an excellent fiber source and contain phytochemicals that may help to fight certain cancer types. Eat these tasty cruciferous veggies both cooked and raw!
Yogurt is a healthy calcium and protein source. It boosts probiotics that may improve gut health.
However, it is best to avoid sweetened or flavored yogurt and instead opt for organic, plain yogurt containing active and live cultures.
Yogurt is an excellent substitute for sour cream and mayonnaise. It is also great with granola, in smoothies, and so much more.
Legumes are a wonderful low-fat protein, dilate, iron, and fiber source. You can also find manganese in beans, which is excellent for brain health.
Beans fill you up for long periods of time, making them a perfect meat substitute.
Superfood: Whole Grains
Whole grains maintain their bran, so they are much healthier than their refined equivalent. Whole grains may lower bad cholesterol and are rich in Vitamin B.
Brown rice, rye, buckwheat, spelt, whole barley, and wholewheat flour are all excellent examples of whole grains!
Flaxseeds and chia seeds are excellent superfoods. Flaxseeds are very high in omega 3-fatty acids and chia seeds contain all amino acids!
It is best to include flax seeds in smoothies and baked goods, while chia tastes great as the key ingredient in pudding.
Tomatoes have high levels of Vitamin C, lycopene, and carotene.
Our bodies can process lycopene very well when the tomatoes are cooked, but it is important to note that the effects of the other vitamins and minerals are reduced.
So, it’s good to have a mixture of cooked and raw tomatoes in your diet.
What Ingredients Are In This Tasty Superfood Salad?
Here are the superfoods we use in this delicious superfood salad recipe!
- chopped spinach (2 cups)
- shredded lacinato kale (2 cups)
- 1 chopped pepper
- cooked quinoa (1 cup)
- shredded red cabbage (½ cup)
- broccoli florets (½ cup)
- chopped apple (½ cup) – we like to use green but you can choose whatever you like!
- pomegranate seeds (⅓ cup)
- slivered almonds – (¼ cup) toast them for the best results!
- 2 tbsp seeds (hemp)
- 1 tbsps seeds (chia – black or white!)
We like to top our salad with this tasty maple dijon dressing, here’s how to make it!
- Olive oil (¼ cup)
- Lemon juice (3 tbsp)
- Maple syrup (2 tbsp)
- Dijon mustard (2 tbsp)
- Cayenne pepper (to taste)
- Salt and pepper (to taste)
It is important to note that you can make changes to this superfood salad recipe and add various other superfoods or substitute the ones given for your favorites.
Although, please note that this will change the nutritional details of the recipe.
How To Make This Delicious Superfood Salad
Here’s how you can make this delicious superfood salad!
- Gather your ingredients and equipment.
- Wash your ingredients
- Toast your almonds in a dry skillet over medium heat for around 5 minutes or until they turn fragrant and golden.
- Chop your spinach, pepper, broccoli florets, and apple
- Shred the red cabbage and lacinato kale
- Mix the ingredients together in a bowl
- In a mason jar, mix together the salad dressing ingredients until they have combined.
- Taste the dressing and add more salt, pepper, or cayenne pepper as needed.
- Pour the dressing over the salad.
- Toss until mixed together
- Serve and enjoy!
What Are The Nutritional Details Of This Superfood Salad?
Here are the nutritional details of this superfood salad. Serving size is a guideline based on the recipe ingredients.
- Serving size: ¼ of the recipe
- Servings: 4
- Calories: 250 kcal per serving
- Sugar: 5g
- Sodium: 100mg
- Fat: 13g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 8.5g
This recipe takes just 15 minutes to prep! It’s perfect for a quick lunch on the go.
Tips For Making The Perfect Superfood Salad
Here are some tips for making the perfect superfood salad.
- It is a good idea to purchase organic veggies and fruits to avoid pesticides. Alternatively, wash your ingredients well before use.
- It’s best to use a mason jar to make the salad dressing. This is because you only need to tighten the lid and shake until all the ingredients have mixed. Plus, this is so much fun to do!
- If you want to store the salad for a later date, be sure to palace it in the refrigerator before adding the salad dressing.
What Are Some Other Ways To Incorporate Superfoods Into Your Diet?
Aside from this tasty superfood salad recipe, there are many other ways you can incorporate superfoods into your diet.
From mixing them into smoothies and baked goods to cooking them into various stir-fries, curries, soups, and stews, superfoods can actually replace your favorite, unhealthy snacks!
Of course, you’re entitled to enjoy your favorite snacks in moderation, but it is also a good idea to swap them for these superfood alternatives that still satisfy your snack cravings.
For example, instead of eating a bag of chips, you can eat a handful of nuts. Or, you can make your own chips by roasting kale!
It is also a good idea to swap out your favorite refined carbs, such as rice, pasta, and flour, for their whole-grain counterparts!
A great way to begin working towards a healthier diet is by eating superfoods! Superfoods are foods full of antioxidants, vitamins, and minerals and you can eat them in a variety of ways.
Our favorite way to include superfoods in our diets is through this delicious superfood salad recipe (see also “12 Delicious Linzer Torte Recipes You’ll Love“)!